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Training Log Archive: Pavementsucks

In the 7 days ending Jul 20, 2013:

activity	#	time	miles		km		+ft
Mtn biking	4	7:05:00	77.3	(10.9/h)	124.4	(17.6/h)
Running	4	3:34:12	14.21		22.88
Swimming	2	59:20	0.6		0.97
Total	8	11:38:32	92.11		148.24

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Saturday Jul 20, 2013 #

Event: Tri for a Cause

Event: Mudman Duluth

10 AM

Running warm up/down 40:00 [3]
shoes: Solomon (red)

Warm up. watch Phil R do the course and prerun the course.

Running 30:16 [5] 5.0 km (6:03 / km)
shoes: Solomon (red)

Mudman Duluth Adventure race
7th overall
2nd age group

Mtn biking (Trail,gravel and pavement) 3:30:00 [3] 31.3 mi (8.9 mph)
shoes: Motobecane Fly 29 TI 24lbs

From Spirit Mtn. Did a tour of the flood damaged Jay Cooke.
Spirit Mtn DWP trail out to Gary, got onto Hwy 210 into Jay Cooke back on the Munger Tr, Skyline and the Dwp trail.

Friday Jul 19, 2013 #

5 AM

Mtn biking (To work) 45:00 [3] 10.5 mi (14.0 mph)
shoes: Motobecane Fly 29 TI 24lbs

4 PM

Mtn biking (Home from work) 1:50:00 [3] 22.0 mi (12.0 mph)
shoes: Motobecane Fly 29 TI 24lbs

Thursday Jul 18, 2013 #

Event: Duluth Aquathon series

6 PM

Swimming warm up/down 10:00 [3]

Swimming race (Aquathon) 19:20 [5] 0.6 mi (32:13 / mi)

Swim ~17:30
T1 1:20

Running race (Trail and beach sand) 22:56 [5] 5.0 km (4:35 / km)
shoes: Nike road shoes

2nd overall for the run leg
4th overall for the race in 42:16

Running warm up/down 10:00 [3]
shoes: Nike road shoes

Wednesday Jul 17, 2013 #

4 PM

Running (Gravel) 45:00 [3]
shoes: Sucony purple

Tuesday Jul 16, 2013 #

7 PM

Mtn biking hills 1:00:00 [3] 13.5 mi (13.5 mph)
shoes: Motobecane Fly 29 TI 24lbs

Lakewood rd hills x 8

Monday Jul 15, 2013 #

9 AM

Running intervals (Gravel) 1:06:00 [3] 8.0 mi (8:15 / mi)
shoes: Sucony purple

7 X 3 min at AT

6 PM

Swimming (Oen water) 30:00 [3]

Floodwood Lk

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